No matter what your age, it’s never too early – or late – to build stronger bones. In fact, making smart choices now can lower your risk of osteoporosis. Lifestyle changes like quitting smoking and limiting coffee help; so does eating certain foods. Read on for 5 more expert tips...

If you smoke, drink soda and skip workouts, you could be increasing your osteoporosis risk without even knowing it.

“Younger women should realize that lifestyle choices they’re making now could affect future bone health,” says Judi Chervenak, M.D., a gynecologist and reproductive endocrinologist in the department of obstetrics & gynecology and women’s health at Montefiore Medical Center in New York City.

Fortunately, a few simple steps can ward off osteoporosis and fractures – and reverse bone erosion you may already have.

Here are 8 expert tips for building stronger bones.

1. Stop smoking.Smoking is at the top of every doctor’s “don’t” list because it causes lung cancer. It can also weaken bones.

“Smoking has been linked to lower rates of estrogen, which puts women at risk for lower bone density,” Dr. Chervenak says.

Lighting up can also trigger earlier menopause, although “no one can say why this happens,” she says.

“Bone loss is most significant in the first 5-8 years of perimenopause [the period before menopause],” she adds.

Decreased bone density in smokers can be tied to other lifestyle factors too.

Smokers are often thinner and drink more alcohol, both of which contribute to bone erosion.

But here’s the good news: Cigarette smoking is a reversible risk factor for osteoporosis, according a 2012 study published in Osteoporosis International.

2. Take calcium with vitamin D.A daily dose of calcium is essential for healthy bones.

“Calcium constantly flows in and out of bones to the bloodstream,” explains Pauline Camacho, M.D., director of Loyola University Chicago Osteoporosis and Metabolic Bone Disease Center.

If you have a calcium deficiency, “your system takes what it needs from the bones’ stored supply of the mineral, which can lead to bone erosion,” she explains.

The best way to increase your body’s calcium absorption is with vitamin D. Without it, much of the calcium you ingest could be wasted.

Sunlight is the most natural way to get vitamin D. Your body manufactures it when skin is exposed to ultraviolet rays.

Up to a half hour outside each day may be sufficient for most women, according to the National Institutes of Health (NIH), although guidelines vary based on factors such as SPF usage.

If you’re light-skinned and worry about skin cancer, spread out your sun exposure across three 10-minute periods a day. And avoid sun from 10 a.m. to 2 p.m., when it’s the strongest.

You can also get vitamin D through food sources, including saltwater fish and packaged goods labeled “vitamin-D fortified.” Fish oil supplements work too. Look for vitamin supplements containing cholecalciferol (vitamin D3), which is considered most effective for raising D levels.

3. Check your meds.Corticosteroids, such as prednisone, cholesterol-lowering drugs and immunosuppressants, can inhibit the body’s ability to absorb minerals, including calcium.

Proton-pump inhibitors, which help control acid reflux, can also increase osteoporosis risk.

These medications eliminate stomach acidity, which is needed to absorb calcium, says Emily Fine, M.D., an obstetrician and gynecologist in private practice in Connecticut and assistant clinical professor at Yale School of Medicine.

People suffering from acid reflux often take proton-pump inhibitors daily, even if they’re not experiencing symptoms, Dr. Fine says. If that’s the case, ask your doctor if you can cut the dosage.

Injectable birth control (such as Depo-Provera) has also been linked to lower bone density, because it decreases estrogen levels.

Eating calcium-rich foods or taking supplements can reverse the problem, according to a 2010 University of Texas study published in Obstetrics & Gynecology. And once you go off injectable birth control, this risk goes away.

4. Lighten up on coffee.Drinking 2-3 cups of coffee a day can weaken bones. That’s because caffeine interferes with calcium absorption, particularly as women age.

If you’re not ready to go cold turkey, take these steps:

Be sure to get at least the daily recommended calcium intake (1,000 mg for women ages 19-50).

Add skim milk to your coffee. Fat-free milk has more calcium than whole milk, according to the NIH.

5. Put down the cola.More damaging to bone health than caffeine is phosphoric acid – a chemical additive that gives cola its tangy flavor and keeps it from going flat.

In women, cola consumption was linked to lower bone-mineral density in the spine and hip, according to a 2006 Tufts University study published in the American Journal of Clinical Nutrition.

Blame phosphoric acid, found in most brown colas but not many other carbonated soft drinks.

The compound binds to calcium in the stomach, preventing it from being absorbed into the bloodstream.

Get your fizzy fix by switching to clear soft drinks or mineral water. But first check the label; phosphoric acid is sometimes added for extra bubbles.

6. Cut down on alcohol.“If you drink two or more alcoholic beverages a day, you could be putting bones at risk,” Dr. Camacho says.

Weight-bearing exercises, like swimming, walking or lifting weights, are best for reducing osteoporosis risk.

“Any [activity] that pulls muscle away from bone and builds muscle mass is important, since women with good muscle structure are less likely to fracture if they fall,” Dr. Chervenak says.

Brammer suggests deep-water aerobics, because you’re supported by water and can get great resistance with small motions.

But just about any exercise that works arm and leg muscles, combined with back exercises that strengthen the spine, will help prevent osteoporosis-related dowager’s hump in the upper spine.

Your best bet to ward off osteoporosis? A daily 30-minute walk outside, where you’ll get exercise and a daily dose of vitamin D.

Make it a family event to set a good example for your daughters on the importance of bone health.

How Much Do You Know About Osteoporosis?In the U.S. alone, about 8 million women have osteoporosis, and more than 30 million more women may be at risk of developing it because of low bone mass. Postmenopausal women are at greatest risk and their likelihood of fracture doubles every 7-8 years after age 50. Are you or someone you know at risk? Test your knowledge with our osteoporosis quiz.

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